Top 101 Foods High In Manganese
Data Source: U.S. Agricultural Research Service Food Data Central
Default Ranking - Common Serving Size
Reference Dietary Intake For Manganese
2.3 mg
MALES1.8 mg
FEMALES5.0 mg
PREGNANT3.0 mg
BREASTFEEDING
Nutrients Per Serving
Nutrient Density Per Calorie
| Food Name | Common Serving | Amount (% RDI) | Calories 100% RDI |
|---|---|---|---|
| garbanzo beans | per 1.0 cup (200.0g) | 43mg (1853%) | 41 |
| pine nuts | per 1.0 cup (135.0g) | 12mg (517%) | 176 |
| butternuts | per 1.0 cup (120.0g) | 8mg (342%) | 215 |
| rye flour | per 1.0 cup (128.0g) | 8mg (337%) | 123 |
| Oats | per 1.0 cup (156.0g) | 8mg (333%) | 182 |
| wheat bran | per 1.0 cup (58.0g) | 7mg (290%) | 43 |
| pumpkin seeds | per 1.0 cup (129.0g) | 6mg (255%) | 283 |
| wheat, soft white | per 1.0 cup (168.0g) | 6mg (249%) | 230 |
| macadamia nuts | per 1.0 cup (134.0g) | 6mg (241%) | 400 |
| oat bran | per 1.0 cup (94.0g) | 5mg (230%) | 100 |
| beef tripe | per 3.0 oz (85.0g) | 5mg (224%) | 39 |
| mussel | per 1.0 cup (150.0g) | 5mg (222%) | 58 |
| pecans | per 1.0 cup (109.0g) | 5mg (213%) | 353 |
| walnuts | per 1.0 cup (125.0g) | 5mg (212%) | 365 |
| rye grain | per 1.0 cup (169.0g) | 4mg (189%) | 302 |
| lupin seeds | per 1.0 cup (180.0g) | 4mg (186%) | 358 |
| bulgur | per 1.0 cup (140.0g) | 4mg (186%) | 258 |
| oat flour | per 1.0 cup (104.0g) | 4mg (182%) | 231 |
| almonds | per 1.0 cup whole kernels (157.0g) | 4mg (168%) | 568 |
| hazelnuts | per 1.0 oz (28.4g) | 4mg (156%) | 114 |
| barley, hulled | per 1.0 cup (184.0g) | 4mg (155%) | 419 |
| lemongrass | per 1.0 cup (67.0g) | 4mg (152%) | 44 |
| pili nuts | per 1.0 cup (120.0g) | 3mg (121%) | 715 |
| canned pineapple | per 1.0 cup (252.0g) | 3mg (120%) | 109 |
| canned pineapple | per 1.0 cup (254.0g) | 3mg (119%) | 166 |
| sunflower seeds | per 1.0 cup (128.0g) | 3mg (117%) | 595 |
| natto | per 1.0 cup (175.0g) | 3mg (116%) | 318 |
| peanuts | per 1.0 cup (144.0g) | 3mg (116%) | 747 |
| pearled barley | per 1.0 cup (200.0g) | 3mg (115%) | 612 |
| rye flour | per 1.0 cup (102.0g) | 2mg (107%) | 333 |
| peas | per 1.0 cup (197.0g) | 2mg (104%) | 664 |
| garlic | per 1.0 cup (136.0g) | 2mg (99%) | 205 |
| buckwheat | per 1.0 cup (170.0g) | 2mg (96%) | 607 |
| coconut milk | per 1.0 cup (240.0g) | 2mg (96%) | 578 |
| sesame seeds | per 1.0 cup (150.0g) | 2mg (94%) | 1008 |
| cashews | per 1.0 cup (129.0g) | 2mg (94%) | 800 |
| pasta, gluten-free | per 1.0 cup spaghetti not packed (169.0g) | 2mg (90%) | 259 |
| black beans | per 1.0 cup (194.0g) | 2mg (89%) | 740 |
| kidney beans | per 1.0 cup (184.0g) | 2mg (89%) | 698 |
| white rice | per 1.0 cup (185.0g) | 2mg (88%) | 772 |
| sprouted wheat | per 1.0 cup (108.0g) | 2mg (87%) | 245 |
| rice, brown, long-grain | per 1.0 cup (202.0g) | 2mg (86%) | 290 |
| rice flour | per 1.0 cup (158.0g) | 2mg (82%) | 702 |
| lima beans | per 1.0 cup (156.0g) | 2mg (82%) | 214 |
| chick peas | per 1.0 cup (164.0g) | 2mg (73%) | 366 |
| spinach | per 1.0 cup (180.0g) | 2mg (73%) | 57 |
| coconut | per 1.0 cup (77.0g) | 2mg (73%) | 469 |
| brazil nuts | per 1.0 cup (133.0g) | 2mg (71%) | 1239 |
| edamame | per 1.0 cup (155.0g) | 2mg (69%) | 272 |
| pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 2mg (67%) | 259 |
| pineapple | per 1.0 cup (165.0g) | 2mg (67%) | 124 |
| pistachio nuts | per 1.0 cup (123.0g) | 2mg (66%) | 1053 |
| per 1.0 cup (250.0g) | 1mg (55%) | 242 | |
| pineapple juice, unsweetened | per 1.0 cup (250.0g) | 1mg (55%) | 242 |
| coconut meat | per 1.0 cup (80.0g) | 1mg (52%) | 543 |
| quinoa | per 1.0 cup (185.0g) | 1mg (51%) | 437 |
| amaranth leaves | per 1.0 cup (132.0g) | 1mg (49%) | 56 |
| crackers | per 1.0 cup (182.0g) | 1mg (48%) | 313 |
| sweet potato | per 1.0 cup (200.0g) | 1mg (43%) | 416 |
| lentils | per 1.0 cup (198.0g) | 1mg (43%) | 540 |
| collards | per 1.0 cup (190.0g) | 1mg (42%) | 149 |
| navy beans | per 1.0 cup (182.0g) | 1mg (42%) | 611 |
| blackberries | per 1.0 cup (144.0g) | 1mg (40%) | 153 |
| pepperoni | per 3.0 oz (85.0g) | 1mg (40%) | 1079 |
| poi | per 1.0 cup (240.0g) | 1mg (39%) | 696 |
| raspberries | per 1.0 cup (123.0g) | 1mg (36%) | 179 |
| cowpeas | per 1.0 cup (171.0g) | 1mg (35%) | 562 |
| corn grain, yellow | per 1.0 cup (166.0g) | 1mg (35%) | 1731 |
| turnip greens | per 1.0 cup (164.0g) | 1mg (34%) | 140 |
| welk | per 3.0 oz (85.0g) | 1mg (33%) | 711 |
| boysenberries | per 1.0 cup (132.0g) | 1mg (31%) | 210 |
| broad beans | per 1.0 cup (170.0g) | 1mg (31%) | 601 |
| buckwheat groats | per 1.0 cup (168.0g) | 1mg (29%) | 525 |
| dried currants | per 1.0 cup (144.0g) | 1mg (29%) | 1388 |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 1mg (29%) | 262 |
| grapes | per 1.0 cup (92.0g) | 1mg (29%) | 215 |
| cornmeal, yellow | per 1.0 cup (122.0g) | 1mg (26%) | 1672 |
| cornmeal, white | per 1.0 cup (122.0g) | 1mg (26%) | 1672 |
| bananas | per 1.0 cup (225.0g) | 1mg (26%) | 758 |
| tofu | per 0.2 block (91.0g) | 1mg (26%) | 287 |
| taro | per 1.0 cup slices (132.0g) | 1mg (26%) | 727 |
| strawberries | per 1.0 cup (152.0g) | 1mg (26%) | 191 |
| escarole | per 1.0 cup (150.0g) | 1mg (25%) | 114 |
| kale | per 1.0 cup (130.0g) | 1mg (24%) | 155 |
| corn flour, whole-grain | per 1.0 cup (117.0g) | 1mg (23%) | 1805 |
| corn flour, whole yellow | per 1.0 cup (117.0g) | 1mg (23%) | 1805 |
| yam | per 1.0 cup (136.0g) | 1mg (22%) | 719 |
| Noodles, egg, enriched, cooked | per 1.0 cup (160.0g) | 1mg (22%) | 1008 |
| egg noodles | per 1.0 cup (160.0g) | 1mg (22%) | 1008 |
| oysters | per 3.0 oz (85.0g) | 1mg (22%) | 397 |
| blueberries | per 1.0 cup (148.0g) | 0mg (22%) | 390 |
| raisins | per 1.0 cup (165.0g) | 0mg (21%) | 2300 |
| millet, cooked | per 1.0 cup (174.0g) | 0mg (21%) | 1006 |
| wild rice | per 1.0 cup (164.0g) | 0mg (20%) | 824 |
| beets | per 1.0 cup (136.0g) | 0mg (19%) | 301 |
| gooseberries, canned | per 1.0 cup (252.0g) | 0mg (19%) | 949 |
| crayfish | per 3.0 oz (85.0g) | 0mg (19%) | 361 |
| raisins | per 1.0 cup (165.0g) | 0mg (19%) | 2550 |
| corn flour, masa | per 1.0 cup (114.0g) | 0mg (19%) | 2220 |
| leeks | per 1.0 cup (89.0g) | 0mg (19%) | 292 |
| sesame butter | per 1.0 tbsp (16.0g) | 0mg (18%) | 531 |
| beef tripe | per 3.0 oz (85.0g) | 5mg (224%) | 39 |
| garbanzo beans | per 1.0 cup (200.0g) | 43mg (1853%) | 41 |
| wheat bran | per 1.0 cup (58.0g) | 7mg (290%) | 43 |
| lemongrass | per 1.0 cup (67.0g) | 4mg (152%) | 44 |
| amaranth leaves | per 1.0 cup (132.0g) | 1mg (49%) | 56 |
| spinach | per 1.0 cup (180.0g) | 2mg (73%) | 57 |
| mussel | per 1.0 cup (150.0g) | 5mg (222%) | 58 |
| seaweed (wakame) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (6%) | 74 |
| seaweed (laver) | per 10.0 sheets (26.0g) | 0mg (11%) | 81 |
| endive | per 0.5 cup, chopped (25.0g) | 0mg (5%) | 93 |
| oat bran | per 1.0 cup (94.0g) | 5mg (230%) | 100 |
| snap beans | per 0.5 cup (120.0g) | 0mg (17%) | 103 |
| watercress | per 1.0 cup, chopped (34.0g) | 0mg (4%) | 104 |
| canned pineapple | per 1.0 cup, crushed, sliced, or chunks (252.0g) | 3mg (120%) | 109 |
| escarole | per 1.0 cup (150.0g) | 1mg (25%) | 114 |
| hazelnuts | per 1.0 oz (28.4g) | 4mg (156%) | 114 |
| chard | per 1.0 cup (36.0g) | 0mg (6%) | 119 |
| chicory greens | per 1.0 cup, chopped (29.0g) | 0mg (5%) | 123 |
| rye flour | per 1.0 cup (128.0g) | 8mg (337%) | 123 |
| pineapple | per 1.0 cup, chunks (165.0g) | 2mg (67%) | 124 |
| coriander | per 0.3 cup (4.0g) | 0mg (1%) | 124 |
| beet greens | per 1.0 cup (38.0g) | 0mg (6%) | 129 |
| lettuce | per 1.0 cup shredded (36.0g) | 0mg (4%) | 138 |
| turnip greens | per 1.0 cup (164.0g) | 1mg (34%) | 140 |
| collards | per 1.0 cup, chopped (190.0g) | 1mg (42%) | 149 |
| blackberries | per 1.0 cup (144.0g) | 1mg (40%) | 153 |
| kale | per 1.0 cup, chopped (130.0g) | 1mg (24%) | 155 |
| canned pineapple | per 1.0 cup, crushed, sliced, or chunks (254.0g) | 3mg (119%) | 166 |
| okra | per 0.5 cup slices (80.0g) | 0mg (10%) | 172 |
| pine nuts | per 1.0 cup (135.0g) | 12mg (517%) | 176 |
| raspberries | per 1.0 cup (123.0g) | 1mg (36%) | 179 |
| arugula | per 1.0 leaf (2.0g) | 0mg (0%) | 179 |
| Oats | per 1.0 cup (156.0g) | 8mg (333%) | 182 |
| chives | per 1.0 tbsp chopped (3.0g) | 0mg (0%) | 185 |
| strawberries | per 1.0 cup, halves (152.0g) | 1mg (26%) | 191 |
| chinese cabbage | per 1.0 cup, shredded (170.0g) | 0mg (11%) | 192 |
| garlic | per 1.0 cup (136.0g) | 2mg (99%) | 205 |
| boysenberries | per 1.0 cup, unthawed (132.0g) | 1mg (31%) | 210 |
| lima beans | per 1.0 cup (156.0g) | 2mg (82%) | 214 |
| grapes | per 1.0 cup (92.0g) | 1mg (29%) | 215 |
| butternuts | per 1.0 cup (120.0g) | 8mg (342%) | 215 |
| zucchini | per 1.0 cup, chopped (124.0g) | 0mg (10%) | 221 |
| wheat, soft white | per 1.0 cup (168.0g) | 6mg (249%) | 230 |
| oat flour | per 1.0 cup (104.0g) | 4mg (182%) | 231 |
| per 1.0 cup (250.0g) | 1mg (55%) | 242 | |
| pineapple juice, unsweetened | per 1.0 cup (250.0g) | 1mg (55%) | 242 |
| sprouted wheat | per 1.0 cup (108.0g) | 2mg (87%) | 245 |
| rhubarb | per 1.0 cup, diced (122.0g) | 0mg (10%) | 246 |
| eggplant | per 1.0 cup, cubes (82.0g) | 0mg (8%) | 248 |
| summer squash | per 1.0 cup sliced (127.0g) | 0mg (9%) | 254 |
| bulgur | per 1.0 cup (140.0g) | 4mg (186%) | 258 |
| cabbage | per 0.5 cup, shredded (75.0g) | 0mg (7%) | 258 |
| pasta, whole-wheat | per 1.0 cup spaghetti not packed (117.0g) | 2mg (67%) | 259 |
| pasta, gluten-free | per 1.0 cup spaghetti not packed (169.0g) | 2mg (90%) | 259 |
| soybeans (sprouted) | per 1.0 cup (94.0g) | 1mg (29%) | 262 |
| edamame | per 1.0 cup (155.0g) | 2mg (69%) | 272 |
| alfalfa | per 1.0 cup (33.0g) | 0mg (3%) | 281 |
| pumpkin seeds | per 1.0 cup (129.0g) | 6mg (255%) | 283 |
| tofu | per 0.2 block (91.0g) | 1mg (26%) | 287 |
| sauerkraut | per 1.0 cup (142.0g) | 0mg (9%) | 289 |
| rice, brown, long-grain | per 1.0 cup (202.0g) | 2mg (86%) | 290 |
| leeks | per 1.0 cup (89.0g) | 0mg (19%) | 292 |
| beets | per 1.0 cup (136.0g) | 0mg (19%) | 301 |
| red cabbage | per 1.0 leaf (22.0g) | 0mg (2%) | 299 |
| rye grain | per 1.0 cup (169.0g) | 4mg (189%) | 302 |
| coconut water | per 1.0 cup (240.0g) | 0mg (15%) | 308 |
| mung beans | per 1.0 cup (124.0g) | 0mg (8%) | 312 |
| crackers | per 1.0 cup (182.0g) | 1mg (48%) | 313 |
| natto | per 1.0 cup (175.0g) | 3mg (116%) | 318 |
| chayote | per 1.0 cup (1" pieces) (160.0g) | 0mg (12%) | 327 |
| asparagus | per 0.5 cup (90.0g) | 0mg (6%) | 329 |
| rye flour | per 1.0 cup (102.0g) | 2mg (107%) | 333 |
| pecans | per 1.0 cup, chopped (109.0g) | 5mg (213%) | 353 |
| lupin seeds | per 1.0 cup (180.0g) | 4mg (186%) | 358 |
| crayfish | per 3.0 oz (85.0g) | 0mg (19%) | 361 |
| chick peas | per 1.0 cup (164.0g) | 2mg (73%) | 366 |
| walnuts | per 1.0 cup, chopped (125.0g) | 5mg (212%) | 365 |
| cauliflower | per 1.0 cup chopped (1/2" pieces) (107.0g) | 0mg (7%) | 371 |
| radicchio | per 1.0 cup, shredded (40.0g) | 0mg (2%) | 383 |
| blueberries | per 1.0 cup (148.0g) | 0mg (22%) | 390 |
| celery | per 1.0 cup, diced (150.0g) | 0mg (7%) | 391 |
| peas | per 1.0 cup, chopped (98.0g) | 0mg (10%) | 396 |
| cranberries | per 1.0 cup, chopped (110.0g) | 0mg (13%) | 396 |
| oysters | per 3.0 oz (85.0g) | 1mg (22%) | 397 |
| macadamia nuts | per 1.0 cup, whole or halves (134.0g) | 6mg (241%) | 400 |
| shiitake mushroom | per 1.0 cup whole (89.0g) | 0mg (9%) | 402 |
| broccoli | per 0.5 cup, chopped (78.0g) | 0mg (7%) | 415 |
| sweet potato | per 1.0 cup (200.0g) | 1mg (43%) | 416 |
| barley, hulled | per 1.0 cup (184.0g) | 4mg (155%) | 419 |
| artichokes | per 1.0 artichoke, medium (128.0g) | 0mg (14%) | 422 |
| quinoa | per 1.0 cup (185.0g) | 1mg (51%) | 437 |
| cucumber | per 1.0 spear, small (35.0g) | 0mg (1%) | 445 |
| pickles | per 1.0 spear, small (35.0g) | 0mg (1%) | 445 |
| onions | per 1.0 cup, chopped (100.0g) | 0mg (7%) | 460 |
| coconut | per 1.0 cup (77.0g) | 2mg (73%) | 469 |
| brussel sprouts | per 1.0 cup (155.0g) | 0mg (14%) | 469 |
| turnips | per 1.0 cup (156.0g) | 0mg (7%) | 483 |
| seaweed (kelp) | per 2.0 tbsp (1/8 cup) (10.0g) | 0mg (1%) | 494 |
| flax seed | per 1.0 tbsp, whole (10.3g) | 0mg (11%) | 495 |
| turnips | per 1.0 cup, cubes (156.0g) | 0mg (7%) | 506 |
| butternut squash | per 1.0 cup, cubes (140.0g) | 0mg (12%) | 512 |